5 Easy Adjustments for a Healthy Diet: Tips from Our Registered Dietitian Nutritionist

Eating healthily often feels more difficult and complicated than it needs to be. You may think you have to follow strict rules, track calories, or give up your favorite foods entirely. However, improving your health can come from small, consistent adjustments, not drastic changes – which makes healthy eating sustainable, enjoyable, and part of everyday life.

“Making your health a priority includes eating well,” said Carolyn McAdams, RDN, CSG, Clinical Nutrition Manager at Christian Health. “Planning ahead and focusing on steady, consistent progress are the keys to success.”

1. Take Small Steps – Focus on Progress, Not Perfection

A major barrier to healthy eating is the idea that you have to do everything perfectly, but trying to do too much at once can result in set-backs and disappointment. A nutritious diet doesn’t mean every meal meets some impossible standard – it just means that most of your meals support your health.

Tips for making healthy progress include:

• Adding one healthy habit at a time
• Improving the meals you already eat and enjoy rather than introducing a whole new meal plan
• Accepting that occasional indulgences are normal and necessary for quality of life

2. Plan Ahead

Meal preparation can save you time, money, and stress, making it easier to stick to healthy habits without the temptation of less nutritious choices when you’re tired or busy.

Easy planning ideas include:

• Prepping at least two to three meals for the week
• Prepping ingredients (such as chopping veggies) instead of full meals
• Keeping healthy snacks readily available
• Stocking staples like rice, beans, oats, and frozen vegetables

3. Increase Veggie Intake Slowly

Vegetables are packed with nutrients, yet many people struggle to eat enough of them. If you don’t particularly enjoy vegetables, you don’t have to overload your plate with them – just adding them to staple dishes you enjoy can make a big difference.

Easy ways to add vegetables to your diet include:

• Add a vegetable juice each morning or make a fruit/veggie smoothie
• Adding spinach or tomatoes to eggs
• Mixing vegetables into rice, pasta, or casseroles
• Snacking on carrots, cucumbers, or bell peppers with hummus, guacamole, or other dips instead of chips

4. Build Balanced Meals

A balanced meal provides your body with energy, vitamins, minerals, and protein to keep you full and satisfied but more importantly healthy. For example, instead of just pasta, add vegetables and a protein source, like beans or chicken. These small additions make meals more nourishing without changing what you enjoy.

Important things to have in your diet include:

• Vegetables and fruits for fiber, vitamins, and antioxidants
• Protein for muscle repair, satiety, and blood sugar control
• Whole grains or healthy fats for sustained energy

5. Leave Room for Enjoyment

A nutritious diet should still include the foods you love. Completely restricting your favorite foods often leads to frustration and binge eating. Plus, when food is enjoyable, healthy habits are easier to maintain long-term.

Ways to leave room for enjoyment include:

• Enjoying occasional treats without guilt
• Eating your favorite comfort foods in moderation
• Remembering to balance enjoyment with nourishment